HSPU/Ring Dips/Push-Ups/Double-Unders

20 Muscle-Ups - Scaled to Squat MU’s with jump assist (rings at 13)
10:00 mins cap
Skipped this due to pisiform complaining again figured I’d be stupid to lean on it during false grip!


HSPU/Ring Dips/Push-Ups/Double-Unders
3 x 5:00 AMRAP
5 Handstand push-ups - scaled to DB press @ 5kg
5 ring dips - blue band assisted (rings at 12)
10 push-ups - at bar position 5
15 double-unders - subbed 30 single under jumps without rope (room to small to skip in)
Rest 2:00
Rnd 1:- 2 Rnds + 5 DB presses, Rnd 2:- 1 Rnd + DB + RD + 6 PU’s, Rnd 3:-  1 Rnd + DB + RD + 3 PU’s
= 4 reps more than last time

Max Power Clean, Elizabeth

Max Power Clean
Pursue 1-rep max
17kg x 2, 22kg x 2 then another as form felt off,
25kg
27kg
29kg / 64lb - thought this was a new PR as 2kg more than last time Dec 12 but its only a recent PR not an all time PR as way back in 2010 I did 30kg.

Elizabeth
21-15-9 - scaled to 15-9-6
135lb Clean - scaled to 12kg (9-3-2-1) (6-3)
Ring Dips - blue band assisted (9-3-2-1) (6-3)
Done in 7.25mins
Compared to last time when I only did the first 9 cleans at 12kg then dropped to 7kg in 7.49mins - I’m pleased with that.
Do same weight next time but quicker ie less breaks.

Bx 2012-12-18 20 Muscle-Ups, HSPU/Ring Dips/Push-Ups/Double-Unders

After 3 days on unbelievable DOMS pain that I really didn’t expect and my Nana dying at the weekend I’m back at it!

Bx 2012-12-18
20 Muscle-Ups - Scaled to Squat MU’s with jump assist (rings at 13)
10:00 mins cap
Completed 20

HSPU/Ring Dips/Push-Ups/Double-Unders
3 x 5:00 AMRAP
5 Handstand push-ups - scaled to DB press @ 6kg but dropped to 5kg after 1st round
5 ring dips - blue band assisted (rings at 12)
10 push-ups - at bar position 5
15 double-unders - subbed 30 single under jumps without rope (room to small to skip in)
Rest 2:00
Rnd 1:- 2 Rnds + 2 DB presses, Rnd 2:- 1 Rnd + DB + RD + 4 PU’s, Rnd 3:-  1 Rnd + DB + RD + 4 PU's

Push ups as per GD day 23, Max Power Clean, Elizabeth

DOMS, DOMS and more DOMS - My quads have been in agony since thursday and I still have pain in my right quad / thigh - very scary but decided it was long enough and to get back to it.

Push ups as per GD day 23
Bar at pin 5
7 reps EMOM for 6 mins
Completed all reps but only just. took a couple of breaths between last 2 reps and the last one was soooo shaky but I got it phew.

Bx 2012-12-07

Max Power Clean
Pursue 1-rep max - my previous 1RM was back in July 12 28kg / 61lb
17kg x 2, 22kg x 2,
24.5kg
27kg - rack was a little hesitant so went a again.
27kg / 59.5lb

Elizabeth

21-15-9 - Because of DOMS I scaled to 15-9-6
135lb Clean - I did the first 9 reps @ 12kg, and my legs were complaining so dropped to empty 7kg bar only for the rest
Ring Dips - blue band assisted

Done in 7.49mins

This was weird - with the 6 weeks and now the doms I feel like I’m starting crossfit all over again probably not bad thing I guess especially with what i know now but still feels very odd!

Brandx Ramona 2012-8-20 JT Tabata Row/SDHP

Brandx Ramona vis Strength Diary 2012-8-20

JT
21-15-9 for time:
Handstand Push-ups s/s to Heavy DB press @ 5kg / 11lb
Ring dips - s/s to bench dips on bar
Push-ups - on bar @ pin 5

Done in 16.23 mins

I think I got the scaling wrong on this one as it was a real slog - but checking my time I was similar to others???
But it was heavily broken and really tough on my shoulders.
DB’s broken into 15-6, 6-4-5, 6-3, Dips into 10-8-3, 7-5-3, 6-3, Push ups into 5-5-5-4-3, 3 then changed bar up a position 5-5-2, 5-4.

My intention was to compare to my last time which was May 2010..
100522 “J.T.”
Pack /puppish
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that) - Knees on 8” box
Bar dips - bench dips at bar at pin 5
Push ups - scaled to 15-9-6 bar at pin 5
Done in 10.10 mins
Doubled up to catch up but as soon I started JT I realised it was a mistake! I planned to do all in the 21-15-9 rounds but after the first few push ups I realised how fatigued I still was from yesterday and I was not going to make 21 so decided to drop to 15-9-6 and just slogged thru to the finish.

Tabata Row
Record meters s/s to SDHP with 8kg KB (I was gonna do 12kg but after 3 warm up reps and my arms were smoked from JT I dropped to 8kg) Also first time using KB's for SDHP.

11-10-10-10-10-10-10-10 Total reps 81 reps 

Compared to last time
Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps

It actually felt tougher than last time and my quads started cramping towards the end.
But if I’m right with my power calculations then my power output was higher doing 81 reps @ 8kg vs 72 reps @ 12kg 

Brandx Ramona 2012-08-07 HSPU,Dips,Push ups

Brandx Ramona 2012-08-07

3 x 4:00 intervals of HSPU/Dips/Push ups (2:00 rest)
4 HSPU - subbed DB heavy press @ 7kg / 15lb
8 Ring Dips - self scaled to bench dips
12 Push ups - self scaled to bar position 6

Rnd 1= 1 set + 4 press + 8 dips + 8 push ups
Rnd 2 = 1 set + 4 press
Rnd 3 = 1 set + 2 press

Well pushing hell that was tough!    The heavy DB press were for me well really heavy!!!
3rd rep of 2nd set of 2nd round I failed completely from fatigue and had to shake it out.

I finished off with a few kettbleswings as I’ve just got my first ever kettlebells - I was bought a 8kg/17lb, 12kg/26lb and a 16kg/35lb for my birthday 

So from now on proper KB swings, my row sub of SDHP can be a KB too. I can finally put in to practice all the hours of Jeff Maritone vids I’ve been watching lol. = Awesome stuff!!

110328 Squats, Pull-ups, Ring dips

Warm up:- Spealler warm up less WB and Kick ups, 15 abmat situps, 5 abmat b/e, 10 supermans.
5 squats, 3 beg. ring rows, 3 beg. ring push ups, 3 bar push ups, 3 blue band chin ups

MONDAY 110328 Squats, Pull-ups, Ring dips

35 Squats
25 Beginner or assisted pull-ups - Beg ring rows
20 Push ups - beg. ring push ups
25 Squats
15 Beginner or assisted pull-ups - blue band assisted ring dips
10 Push ups - did 15 bar push ups pin 5
15 Squats
10 Beginner or pull-ups - blue band pin 5 chin ups
5 Push ups - bar push ups

Dne in 12.53 mins

Stretch and foam roller and flexibilty work

After seeing gymnastic wod post about push ups http://gymnasticswod.com/content/you-can-learn-lot-push I'm going to start to work on my form and keep elbows close as per Carl  - should make a big difference to my wrist and to all other movements - thank you Carl

Food Diary:- Breakfast:- 2 scoops muesli, selection of nuts and cranberries. 2 Multi vit, 2 grams Vit c, Vit A
Lunch:-  1/2 fillet of beef, pea shoots, radish, 2 cherry tomatoes, 1 Multi vit, 2 grams Vit c.
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:-  1/3 breast of chicken, pea shoots, 1/2 tomatoe, cucumber, lettuce leaves, 2 slices white cheese, selection of nuts, 2 forkfulls of cottage cheese with pineapple, 4 slices of apple

110115 “Elizabeth”

Warm up= arm swings/rotations, knee highs, dislocates, 15 abmat butterfly situps unanchored,  15 abmat back extentions, samson stretch and twist
Clean x 5 @ 7kg, 3 x 14kg, Assisted ring dips x 5

110115 “Elizabeth”

21-15-9
Cleans @ 14kg / 30lb
12-9-6
Ring Dips - blue band assisted pin 5

Done in 8.51 mins PR by 1 sec to last time same reps but ring dips were assisted with toes on floor

Delay on the day and ended up wodding 4+ hours after eating and I think it made it feel a bit sloggy - energy just not there like normal but hey I got it done.

c/o Chin up challenge - assisted Pullup Revolution x 1-2-1-1-4
It feels a more natural motion with the pull up revolution than it did with the horizontal bands - I also feel I can lessen the assistance in a more gradual and controlled manner - I'm very hopeful that my first unassisted pull up will happen sooner rather than later!

101128 Tabata Weighted pull-up/squat/ring dip/deadlift

101128 Tabata Weighted pull-up/squat/ring dip/deadlift

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers,  blue band pull ups @ pin 5 x 5, pin 4 x 3, 10 push ups pin 4, assisted ring dips x 5 with 1 foot on floor, Deadlifts @ 14kg x 10, 24kg x 5

Tabata Pull-up (beginner or assisted okay) - blue band @ pin 4 to make it harder than my usual 5 (with a little jumping assist where nec)
Rest 1 minute
Tabata Weighted squat, 10kg / 22 pound plate
Rest 1 minute
Tabata Dips or assisted dips - ring dips with one foot assist on floor
Rest 1 minute
Tabata Deadlift, 30kg / 66 pound barbell

PU = 6-5-4-4-4-4-4-4
Sq = 7-7-7-6-6-6-6-6
Dip = 8-7-5-5-5-5-5-5
DL = 9-9-7-7-6-6-6-6
Total reps = 35+51+45+56 = 187 Tabata Score = 21

First time I've done this one and it was an erm... an interesting one shall we say!!

C/O - Stretching and foam rolling

KStarr 100828 & 100820 Rope Climbs/Ring Dips/Squats

KStarr mobility wod 100828

Tough to get into position for the hip flexor stretch but I managed the full 4 mins on each side in 2 sets. I guess I'm tighter tahn I thought I was.


Friday, August 20th, 2010 - Rope Climbs/Ring Dips/Squats

Puppy / Pack mix
Three rounds for time of:
6 Beginner rope climbs
15 assisted Ring dips - feet on floor
35 Squat

Done in 14.13 mins
Splits 3.50, 4.57, 5.25

Too much breath catching on this one grrrr. Rope climbs felt good and strong and getting better, assisted ring dips felt very different to bench dips done previously and squats seems to take ages today - not sure why?

foot still hurts but did something

My foot still hurts so did something instead of nothing..

Push ups at bar pin 3 x 10 (8,2)
Chin ups blue band assist pin 5 with 1 foot only x 10 (6,4)
Full push ups balancing on 1 foot only x 1,1 - PR never done a full push up on 1 foot before and I did 2!
OH Press @ 10kg x 10
Chin ups blue band assist pin 5 with 1 foot only x 10 (5,5)
Ring support hold x 10 secs
Beg ring push ups x 5
1 foot assist ring dips x 5

untimed as moving around is still painful and careful.

100614 Elizabeth

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 5 air squats
Cleans @ 10kg, 3 assisted ring dips

Sunday, June 14th, 2010 - Elizabeth
Pack ish
21-15-9
Cleans @ 14kg
12-9-6
Ring Dips - assisted toes on floor

Done in 8.52 mins

No cash in or out as pretty knackered due to lack of sleep hence pleased I actually got the wod done!